PT Pro - February 2021

PT Pro - February 2021

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ONE JOURNEY OF A SMALL BUSINESS

hearing ever-changing plans about relief bills and loans, the heartbreak of furloughing staff, setting up telehealth services, begging the business park for rent relief (which they withheld for an agonizingly long time), and cutting back on every possible expense. Throughout this, my fellow clinic owners and I shared all we knew and what we were doing with each other, my kids and husband supported me through long days and sleepless nights, neighbors chatted and gave any advice they could, past patients checked in on me, and folks gave me great feedback on our “Motion is Lotion” video series. My bank assured me I was on the list and would get the PPP loan application early in the process. I sat in front of my email from 6 a.m. on that day waiting for the paperwork, then filled it out. I was immediately denied because I didn’t carry a credit card with that bank — no other reason. It was almost the knockout punch. I felt like I was being hit by a mighty upper cut. I had an all-staff meeting on Zoom about an hour later. I couldn’t speak, I almost couldn’t breathe. I started to feel like every time I managed to get the boulder pushed close to the top of the hill, it would break into three and roll back down. If you don’t know already, I am a PT geek! I believe so strongly that physical therapy can help so many people stomp out pain and stay active and have better life quality. So, I decided that if PTPro was going down, it was going to be in a blaze of glory. I called both WA state senator’s offices about the ridiculous bank rule. I emailed the president of Bank of America every day for eight days to let him know how their exclusion was affecting all the folks in my

alarm about secondhand exposure. We remained closed for six more weeks because it felt like the right thing to do to protect our staff, our patient community, and the community at large. I felt we had to do our part to help quell the virus. I came home that night after locking up and posting a “closed until further notice” sign on the door and melted down. Fifteen years of building a business with a strong team of PTs and Care Coordinators — and whoosh — shuttered by a germ. The following eight weeks felt like a sleepless crusade of trying to outrun a tornado. This included reading everything I could about the virus and the changing advice on how to keep people as safe as possible, sitting in on webinars, talking with other practice owners,

I am so looking forward to a better year for everyone in 2021. I believe it will be much, much better and I hope you do, too. I don’t know when we will finally be free from the stress and restrictions of COVID-19, but I know at some point, we most certainly will be. I recognize that we have all experienced the past year in many different ways, and I know I have personally been very fortunate overall. I can say I’ve been broken down by it in a way I never experienced before and then rebuilt by family, community, and teamwork. Here’s the story of PTPro. Mid-March hit like a ton of bricks. I closed PTPro suddenly to all but the most essential patients after what turned out to be a false

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little world. Then I watched the first round of loans dry up without PTPro receiving one. I then applied to four more banks for the second round. I sent out an email to our clients asking for payment on any amount due — a life preserver. I wasn’t happy to have had to do it, but I was so incredibly gratified that such a large percentage of you responded immediately — many adding notes of encouragement with your payments. You all came through, and that boost of cash flow helped me make one more month of rent. This was the thing that really turned the despair around for me. I didn’t want to let you down, and I realized you all didn’t want to let us down, either. PTPro ultimately received a loan in the second round of PPP and we reopened in May. Our therapists have been working hard to get back to the job of healing. They have been following the ever-changing phases and protocols, cleaning everything like crazy, wearing double masks for up to nine hours a day. And you’ve come back,

2020 has been tough on all of us in so many ways. I hope the best for all of you. This past year has me believing more than ever in the power of family and friends, the PTPro community, and that we are all intertwined in one way or another. So, thank you from the bottom of my heart. Now PTPro is ready to tackle 2021 with our dedicated team and a great PTPro community.

or you’ve sent your friends and family. You’ve been amazing in respecting our new “entry” rules and policies, waiting in parking lots, wearing masks, washing hands, taking temperatures, staying away if you don’t feel good, stumbling through those early telehealth visits with us, and just plain understanding. We’re doing it together. Teamwork makes the dream work — or at least it will get us all out of this collective nightmare. We’re making it through. We’ve found a way to pay it forward by giving to Meals on Wheels, Camp Kindness Counts, and Daily Bread Food Bank.

EXERCISE OF THE MONTH Thoracic Opening

Why: This gentle mobility exercise helps keep your rib cage, thoracic spine, and chest muscles limber and lubricated. It is great for golfers and anyone who spends a lot of time sitting. How: Lie on your left side, knees and hips at 90 degrees or a little bit less. Slowly reach back with your right arm as you let your upper body roll toward the floor, keeping your legs where they started as best you can. Hold for 30 seconds while taking nice big diaphragmatic breaths. Repeat on your right side. Note differences on areas of stretch/pull on either side and try to “breathe into” those areas to gain symmetry.

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GET MORE OUT OF YOUR PRE-WORKOUT STRETCH

Inspired by TheFullHelping.com

BALSAMIC ROASTED VEGETABLE PASTA

Winter is still here, which means it’s time to curl up with a bowl of delicious comfort food. This seasonal vegan pasta dish does the trick!

Ingredients

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2 cloves garlic, thinly sliced 8 oz uncooked pasta 1/2 cup vegetable broth 3 tbsp balsamic vinegar

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1/2 tbsp grapeseed oil 2 1/2 lbs mixed vegetables of choice, chopped into 3/4-inch pieces (parsnips, turnips, carrots, butternut squash, Brussels sprouts, etc.)

• • • • • •

2 handfuls arugula

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1 red onion, chopped

Salt and pepper, to taste Nutritional yeast, to taste

There’s nothing quite like a good stretch before exercising. It helps your joints move through their full range of motion, improves athletic performance, and decreases the risk of injury. It’s a necessary part of warming up before exercise. But here’s the thing: Not all stretches are created equal. Some types of stretching are better suited for certain types of activities, and some are better before a workout rather than after. One common type of stretching is referred to as the static warmup. A static stretch works by briefly elongating the tissue and holding it for about 30 seconds. The goal is to release tension in the muscle and prevent any tearing, strains, or other injuries to the tissue. This is the kind of stretch most of us learned in middle school physical education class. Another type of stretch is known as the dynamic warmup. This is what most serious athletes do before working out. Picture football players doing agility drills, lunges, trunk rotations, and jogging before the game. These movements are generally low-impact but help increase blood flow and prime the central nervous system — two key components of getting ready for physical activity. Here’s the key difference, though: Dynamic stretching helps decrease injury while increasing performance. Static stretching is important after a workout to increase flexibility. The next time you prepare to work out, play sports, or get some physical activity, such as hiking or biking, try the dynamic warmup. Incorporate shoulder rolls, lunges, trunk rotations, and jumping jacks into your routine. Find what works best for you, and if you have any questions, concerns, or you’re not sure where to start, let us know. A physical therapist can guide you through the best warmup and exercise outcomes.

1 tbsp olive oil

1 shallot, thinly sliced

Directions

1. Preheat oven to 400 F. 2. In a large bowl, combine grapeseed oil, root vegetables, and onion. Toss until evenly coated, then spread the mixture across two foil-lined baking sheets. 3. Sprinkle vegetables with salt and pepper, then roast them for 35–40 minutes. While vegetables are roasting, cook pasta according to package directions. 4. When vegetables are done, heat olive oil in a deep skillet over medium heat. Sauté shallots and garlic for 4–5 minutes. 5. Add the root vegetables and onion, pasta, vegetable broth, and vinegar to the pot and stir until warm. Add the arugula and cook until wilted. 6. Serve with salt, pepper, and nutritional yeast.

“Spread love everywhere you go. Let no one ever come to you without leaving happier.” –Mother Teresa

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2569 152nd Ave. NE Redmond, WA 98052

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One Journey of a Small Business

Can Mountain Air Actually Improve Your Health?

Exercise of the Month

The Best Kind of Pre-Workout Stretch — Is There One? Balsamic Roasted Vegetable Pasta

We Could All Use a Good Sleep

A BETTER WAY FOR A RESTFUL NIGHT’S SLEEP The Remarkable Properties of ‘Pink Noise’ When was the last time you got a restful night’s sleep? For a lot of people, the answer is “I don’t know” — especially in recent months. But we need a restful night’s sleep to be our healthiest and most productive. The problem is that a lot of people have trouble getting to sleep and staying asleep, and solutions aren’t always easy to find. However, researchers say there may be a solution. Several studies, including one published in 2017 in the Frontiers in Human Neuroscience, point to pink noise. When you don’t get enough sleep, problems arise, both mentally and physically. One of the most common issues is with your cognitive abilities, including memory and recall. It becomes difficult to remember everyday things, from names to where you put the remote. In addition to cognitive impairment, poor sleep can also negatively impact your heart health. That alone is enough to warrant a better night’s sleep. Pink noise is similar to white noise from a fan or once-common TV static. Pink noise has a slightly different sound from white noise and is often compared to a rushing stream or waterfall. (And here’s an interesting bit of trivia: There is also brown noise. It’s similar to the sound of waves crashing on a beach).

Another study led by Dr. Phyllis Zee, professor of neurology at Northwestern University Feinberg School of Medicine, looked into the effects of pink noise. The study brought together several volunteers over the age of 60. The participants were split into two groups: One group slept while listening to pink noise and the other did not. Every morning during the study, the participants took a memory test. Those who slept with the aid of pink noise scored 30% better on the test than those who had an ordinary night’s sleep. This is one test you can try at home! There are many pink noise generators and apps available online, such as Noisli (Noisli.com). You can also search “pink noise” on Google to find a pink noise source you can use to help lull you into a great night of zzz’s.

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